Things You'll Need:
- Yoga mat
- Water
- Comfortable exercise or yoga clothing
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Step 1
Start in downward facing dog. Exhale moving into plank pose. Breathe deeply. Lower the knees down as if you're doing chaturanga but with your knees on the ground. Hug your belly button up toward your spine. Lower you body all the way down, hugging your elbows close to the side of your body. Your body will be flat on the ground.
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Step 2
Press the tops of your toes into the mat. Peel the forehead, nose, chin, chest up off the mat, working the ribcage higher on the mat. Lower the body down and come back into downward facing dog.
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Step 3
Repeat the sequence three times. Bringing the body into plank pose, lowering the knees down. Lowering the upper body down. Arms out in front to prepare for baby cobra (pressing the tops of the toes into the mat while you peel the upper body off the mat). Flip the toes under and come into downward facing dog.
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Step 4
In downward facing dog, bring the knees to the mat and come into child's pose, spreading the fingertips on the mat and breathing into the ribcage, expanding and contracting the ribcage.
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Step 5
Place the forearms on the mat, pressing them into the mat and lift up the legs as if you're coming into downward facing dog but with the forearms on the mat. This is dolphin pose. Breathe deeply. Stay here for five deep breaths.
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Step 6
Work the knees down once again and come into child's pose, this time bringing the arms to your sides and allowing the shoulders to drape over and relax.
